Endurance and strength training have both aesthetic and health benefits, and if you want to stay active even after a workout routine, you must learn to supplement your body with the right amount of protein. When performing endurance exercises, the muscles get damaged and they become worn-out for a short period of time; in the long run, the muscles turn into an aerobic machine, but until that happens, they must be properly nourished.
Leaving aside water, a post workout meal should also contain carbs and protein; however, you should stay away from eating fat because it slows down your digestion. Here are some further guidelines about including supplements into your diet after you’ve exercised.
This substance occurs naturally in the cells of our muscles. When used as a dietary supplement to build muscle, this metabolite becomes creatine monohydrate used for cellular modulation and energy production. Creatine increases the cell volume of the muscles, promotes lean muscle tissue, increases glycogen synthesis and speeds up post-workout recovery. Athletes are advised to include between 5 and 10g of creatine into their diets when performing weight training.
Beta alanine is a naturally occurring amino acid found in natural sources such as poultry. Supplementing your diet with beta alanine increases endurance, improves force output, enhances body composition, reduces fatigue and boosts performance levels in athletes and avid bodybuilders. Heavy lifters are advised to include 2-3 g of this protein into their diets before a workout routine, and an additional 2-3 g afterwards to help the body recover faster.